No Flab With That Blouse is So Necessary

A guide to toning up flabby arms
by Cathy Gatson
With Spring in the air and Summer just around the corner?it will soon be time to "change clothes and go"?sleeveless. If you've been shopping lately, you may have noticed many of the blouses, tops and dresses for Spring/Summer are haltered, strapless, or sleeveless, exposing lots of skin. The styles are sexy but flabby arms are not. If the backs of your arms are waving in the wind, then here are the most recommended and easiest exercises that I've found to improve muscle tone to your arms, shoulders and chest just in time for Spring.
The muscles you want to target are:
Biceps - located at the top of your upper arm. Clench your fist and make a muscle, the bump that should appear is your bicep.
Triceps - located at the back and below your upper arm.
Pectoralis Major & Minor - chest muscles
Push ups are a tried and true exercise which work the triceps, chest, and shoulders. You may modify the traditional push up by both knees on the floor rather than straightening them behind you. Place your hands on the floor in front of you, shoulder width apart and push your upper body away. Go at a pace that works for you but be consistent. Gradually increasing your reps. No need to go the gym for this exercise. You can drop and do 20 right before you climb into bed.
Kim King, head strength and conditioning coach for Olympic Sports at the University of Pittsburgh, suggests the following exercises:
Dumbbell triceps curl
• Stand erect with back straight and feet shoulder width apart.
• Hold dumbbell (if weights are not available substitute weights with 32 oz. waterbottles) in right hand and raise overhead with arm extended.
• Keep upper arm close to head and perpendicular to the floor.
• Slowly lower dumbbell behind head until forearm touches (nears) bicep.
• Raise dumbbell to starting position and repeat movement.
• Inhale when lowering dumbbell, exhale when raising (extending) arm upward.
• Repeat with opposite arm. This exercise can also be done while seated.
Dumbbell triceps extension
• Stand holding dumbbell in your right hand with palm facing in.
• Bend forward until your back is nearly parallel to the floor.
• Position left hand on left knee.
• Position upper right arm against side (parallel to ground) with lower arm vertical to ground.
• Press dumbbell back until arm parallel to floor.
• Pause for a moment, then lower dumbbell slowly to starting position, then repeat.
• Inhale when raising dumbbell, exhale when lowering. Repeat with opposite arm.
Hammer bicep curl
• Stand erect with feet shoulder-width apart.
• Hold a light dumbbell in each hand with arms extended down and palms facing inward.
• Keep upper arms tight against ribs and perpendicular to the floor.
• Raise one dumbbell at a time by flexing the arm at the elbow.
• Curl movement should bring dumbbell in line with the shoulder.
• Lower dumbbell slowly until elbow is fully extended.
• Repeat with opposite arm.
• Exhale during upward movement; inhale during downward phase.
According to the fitness manager at 24 Hour Fitness at Hilltop, Izaac Tyrell, the most effective way to reduce weight is "by eating a balanced diet (consisting of carbs, protein and a little fat), doing cardio-vascular exercises in combination with weight training".
Izaak reiterated what I've read in countless health magazines which is there is no "spot reduction" way to reduce fat in other words, there is no quick fix to flab-less arms!
If done correctly, the exercises mentioned, will yield noticeable results but only if incorporated with cardio exercises and a low fat, nutritious diet. Start now and by summer you should be able to brush your shoulders off and wave flabby arms goodbye!
Resources: For more information on weight loss, and exercise, The Ultimate Weight Loss Revealed by Brad Callen e-book has great fat burning tips and cardio exercise programs (www.free-weight-loss-resources.com). Another great resource for nutrition and exercise tips is www.ivillage.com. Winsor Pilates video available at Target for $29.95 an awesome program designed to tone and sculpt your entire body and help you lose weight. Tamilee Webb's, "I Want Those Arms" a good video for beginners to intermediate excercisers. available on VHS for $14.95 www.collagevideo.com
Cathy Gatson is a freelance writer and owner/operator of Yada Beauty Lounge, a hair and body salon in Northern California.

Handmade Soap Facts

How many people know what soap really is? Several of the cleansing bars that you buy at the store, for example, are detergents-and not soaps at all. They are called syndet bars, or synthetic detergent bars. They are made from synthesized chemicals and are usually much harsher than soap. Detergents contain petroleum distillates rather than oil. On the other hand, true soap is made from natural oils (such as olive, coconut and palm) and is a gentle cleansing product more appropriate for use on skin than is detergent.

Soaps, unlike detergents, are made by combining sodium hydroxide or lye, oils and water in a process known as "Saponification". Some people may question the use of lye in handcrafted soap. The fact is that all soap is made with lye. What needs to be made clear is that once the process of saponification is complete, the lye and oil molecules have combined and chemically changed into soap and glycerin. There is no lye present in the finished bars of soap.

The oils in our soaps are put there for a specific purpose. The coconut oil creates a wonderful lather. The olive oil is used for a high quality, long lasting bar. Canola and Palm oil carry nutrients to the skin, and the safflower oil make a creamy bar.

Glycerin is a skin soothing emollient that adds to the goodness of handmade soap. In commercial soaps the glycerin is removed for sale to the cosmetic industry to sell separately, sometimes at a higher price than the soap itself! Glycerin is important to skin care because it is a humectant. Humectants draw moisture from the air, which in turn moisturize your skin. A whole 1/5 of a bar of our soap is glycerin.

Most soaps have artificial ingredients to scent or color. Some handcrafted soap is scented with fragrance oils. These are synthetic chemicals that are mixed together to imitate a particular scent. They have contributed in many cases to chemical sensitivity in some people. They also have no aromatherapy benefits. The scents in our soaps should come only from essential oils, which are steamed or pressed from plants. Essential oils are the fragrance emitting components of plants and are at the heart of aromatherapy. Not only do they smell good; they have many beneficial effects on the body, mind and spirit.

The coloring in our soap should come from nature as well. The petals of Lavender and Rose can be used. Earth Pigments can also be used, which are simply finely ground rocks. This makes the colors rich and earthy, rather than artificial looking.

Do You Know Some Nutrients Help Prevent Breast Cancer?

Breast cancer today is one of the most threatening conditions that a woman might have. A woman's breast undergoes a lot of changes during her lifetime. Right from puberty breast tissues are continuously developing. Women find changes in their breast at every menstrual cycle where they feel different just before and during the periods days. Pregnancy and Lactation causes a lot of changes in the breasts. As age progresses the breast tissue becomes less dense. Because of these continuous changes women need some extra nutrients so that the breast tissues get the adequate supply of them. There are many causes for breast cancer and you can read more in websites like bcancer.com. But do you know that there are some nutrients and food that especially help to prevent breast cancer.

Studies show that the incidence of breast cancer is very low in some Asian countries when compared to the other races. One of the reasons is attributed to their diet. Like in the case of Green Tea, a compound called epigallocatechin-3 gallate (EGCG) inhibits the growth of breast cancer cells. The Maitake mushrooms, a popular Japanese Mushroom also has proven effects on breast cancer. They contain an important component called D-fraction which ceases the growth of cancerous tumors. Therefore it is recommended for patients with breast cancer in addition to standard chemotherapy.

Studies also show that Vitamin B12 stops the growth of cancer cells. Therefore it is given to breast cancer patients as part of the chemotherapy, which helps to keep the cancer under control. Low folic acid intake is linked to the development of all cancers. Folic acid is crucial to the making and continual repair of DNA which carries our genetic code. High intake of folic acid might reduce the risk of breast cancer.

In a laboratory study, researchers exposed breast cancer cells and breast tissue without any cancer to a type of seaweed that contains high levels of iodine. The seaweed killed all of the cancerous cells, yet did not harm the normal breast cells. Japanese women frequently eat this type of seaweed and have very low rates of breast cancer. The study's researchers believe one reason for this low incidence of breast cancer may be the iodine in the seaweed. It is therefore also believed that there is a close link between thyroid cancer and breast cancer.

Yet another food that fights breast cancer is broccoli. A chemical found in broccoli called sulforaphane increases certain enzymes in the body called phase 2 enzymes that deactivate cancer causing chemicals. Taking these nutrients in adequate quantities along with the other traditional methods of treatment helps to keep the breast cancer under control.

You can find some useful Breast cancer news, breast cancer blog. The website also contains a good support forum. Author is freelance writer working for many great websites.

Home Exercise Equipment ? Choosing the Proper Equipment For Your Workout Routine

The fitness industry has become big business as more and more people work out to get in shape. Many companies have gotten onboard the bandwagon, and the number of different types and brands of home exercise equipment available is amazing. While it is great to have options, trying to figure out which piece of home fitness equipment is right for you can be an overwhelming process. One way to help manage all this information is to identify what type of exercise or training you plan to do. Add in other factors such as your personal fitness level, budget, and space available and pick the equipment that best fits your criteria.

What Is Your Goal?

Before purchasing an exercise bike, treadmill or other type of home fitness equipment, it is important to decide what it is you hope to accomplish. Are you trying to lose weight? Perhaps you want to get in shape, tone your muscles? Maybe you want a good cardio workout? Or you may have several of these results in mind. Exercise equipment varies in its effectiveness in certain areas and by knowing what you want from your workout, you will be able to focus on those that do what you want.

Assess your Fitness Level

Also do an assessment of your comfort level with different types of exercise or movement. Do you have weak knees or a bad back? Would you rather sit than stand? How is your balance? Each type of home fitness equipment requires you to use different posture and movements and you don't want to pick something that will cause injury or irritate an existing condition. You also don't want equipment that is uncomfortable to use because it will be difficult to stick to your routine.

Space Considerations

The fact is, if you live in a small apartment or have limited space in your home, you may not have room for a large piece of equipment like a home gym or weight sets. Many pieces of equipment fold up for storage, but if you have to move the coffee table or love seat every time you want to fold out the treadmill, you are less likely to exercise on a regular basis.

What's In Your Wallet?

Some exercise equipment can be quite expensive, especially for a quality product. On the other hand, you can purchase some equipment off TV ads or special promotions for a very reasonable price, but does the stuff really work? And will it last for more than a few weeks? Most experts recommend that you wait to purchase home fitness equipment until you can afford to purchase something that has good customer satisfaction ratings and is made by a respected fitness equipment manufacturer. Also be aware that some types of equipment cost more than others and may not fit your needs or your budget no matter how long you save.

Consider Your Choices

Once you have assessed your needs and situation, you can evaluate the different types of equipment against your criteria.

Exercise bikes have been around for decades and have improved in design and function over the years. They have been proven to provide weight loss and health benefits if used consistently and correctly. They offer a good cardio workout as well, while limiting impact and injury to knees and other leg joints. They typically do not fold up and can tend to take up space. Exercise bikes fall in the economy or moderate range for price in comparison to other types of home fitness equipment, although some can be quite expensive, especially if they are computerized.

Recumbent exercise bikes, which put users in a slightly reclined position, place less stress on the back and knees but tend to cost more. Some people find the position and motion uncomfortable if they are used to traditional bike riding.

Treadmills are another type of fitness equipment that has been around for some time. They also provide a good cardio workout if properly used, and many come with built in features such as an adjustable platform and computerized workout to help enhance the effects of your exercise routine. There is some jarring and joint stress involved with running, on a treadmill or other surface, so this equipment may not be a good choice for those with knee and hip concerns.

Some treadmills fold up for storage, making them a good choice for those with limited space. Treadmills run the gamut in price range, and can usually fit in any budget, but in most cases you get what you pay for and a very inexpensive model may not be safe or effective.

Elliptical trainers are the latest craze in home fitness equipment. They provide the exercise benefits of walking or running while eliminating the impact on hips, knees, or ankles. This can be good for those with injuries or weakness in those areas. But others who are concerned about building or maintaining bone density may prefer a different type of equipment.

Some elliptical machines fold up to save space when not in use. They generally fall in the mid to higher price range compared to other types of fitness equipment, and again, price often reflects quality.

A stair stepper provides another choice for those who want to burn calories and get a good cardio workout with reduced impact to knees and hips. Stepping height can be adjusted to accommodate different body sizes and fitness levels, however, it can be easy to put too much stress on ankles and back when using a stair stepper. Both size and price are in the moderate range.

Some people prefer the variety and intensity provided by a home gym or weight training station. People are more likely to exercise if they have several different options to choose from, and a selection of different or adjustable equipment provides the opportunity to target all areas of the body. However, home gyms tend to take up more space than other equipment and will almost always cost more for quality equipment. It may also be important to have instructions before using some features of the gym to avoid injury.

There are many other types of home fitness equipment, including free weights, ski machines, ab machines, and hybrids like exercise riders. Be sure to research a piece of equipment before buying and avoid those that make claims that sound too good to be true ? they probably are.

Many fitness experts and trainers recommend that you try out a piece of equipment before purchasing to be sure it feels comfortable. If buying online, try to find a gym or exercise store that has the equipment and give it a test ride. Most companies charge shipping and handling to return online orders if you return an item for reasons other than manufacturer defects or damage.

With all the choices for home fitness equipment available, you are sure to find a machine that fits your needs and budget. It just takes a bit of realistic planning.

How To Choose a Personal Trainer

Okay- you've decided it's time to "get in shape". Once and for all, you're ready to pay the price to look better and feel better the healthy way- through nutrition and exercise. Time has taught you the truth- diets don't work, ab gizmo's don't work, the infomercials are a joke. You finally faced the fact that you MUST change your lifestyle.

You've heard the amazing success stories, watched many a late night of "Extreme Makeover," and decided to seek out the guidance of a personal trainer. But how do you find one? And more importantly, when you find one how do you know if they are the right person to work with?

1. They must be certified by a nationally accredited institution.
The gold standard for certification agencies are the American Council on Exercise, National Strength & Conditioning Association, and American College of Sports Medicine. A qualified trainer should at minimum have a certification with one of these agencies. But that just means they've passed the "baseline of standards" to call themselves a personal trainer. It does not mean they are good at what they do or can deliver a specific result. There is a big difference between a "trainer" and a "fitness professional".

2. They should do more than just "take you through a workout"
A top quality fitness professional does more than just "take you through a workout". Anyone can count to 15 by themselves and hold a clipboard. Look for a coach who will educate you about all the components necessary to achieve optimal health and a fitness result. Your trainer should review nutrition education with you, educate you about proper supplementation, review resistance training (whether that be balance training, core work, Stability balls, medicine balls, etc.), Cardiovascular exercise to maximize fat burning, flexibility to avoid injury and speed recovery, and really walk you through all the steps that encompass the "mental development" side. Goal setting, putting together a plan of action, and then holding you accountable and supporting you through the entire process is absolutely critical to your success.

3. Ask for Proof of Results
A top fitness pro should be able to do more than just talk about results - they should be able to prove they deliver. Ask for proof of client results. Do they have before & after photos of clients, testimonials, and references? Can you speak with a client to inquire about their experience working with them? If a fitness pro can't offer this kind of concrete proof, be careful.

4. Ask for a Guarantee
According to a Consumer Reports study there is more dissatisfaction in the diet industry than any other industry. That's crazy. Think about it- if you took your car to a mechanic you'd expect it to be fixed- not come back with 2 or 3 pings and a loose belt! Working with a fitness professional should be the same as any other industry. If they aren't willing to guarantee your results then find someone who will. Spending your time and energy without a guarantee of results is like going to that terrible mechanic! Don't waste your money or more importantly your time working with someone who can't offer an iron clad guarantee of your success.

5. Look for someone who will empower you for life!
A great fitness coach will do more than just help you to achieve your goals. A true professional will teach you the foundation of knowledge so you will no longer be lost in the "sea of confusion" when it comes to all the diet and exercise hype. The foundation of knowledge and correct technique you'll learn will allow you to maintain your results for life!

Women: After Decades of Denial!

One of the biggest misconceptions in medical history has finally been put to rest. Low-fat diets offer no protection against chronic diseases in women. In fact, low-fat diets only increase other risks, like diabetes.

I've been ranting about this for years. But the message is hard to get through the billions spent to prove otherwise. Industry needs you to fear fat. No sooner than the ink dried on this report, and the spin doctor's tried to confuse the public over this very simple and stark finding.

In today's Health Alert, I'll try to cut to the chase, and give you the bottom line on what this study proved once and what to eat for the healthiest heart in today's modern world.

New Study Confirms Low-fat, No Benefit

The Women's Health Initiative spent eight years and $415 million studying the diets of 50,000 women. "Based on our findings, we cannot recommend that most women should follow a low-fat diet." Those were the words of Jacques Rossouw of the National Heart, Lung and Blood Institute, which financed the study.

No one should eat a low-fat diet. It defies logic, instinctive tastes, good sense, history, nature, fundamental physiological science and now the best direct prospective, controlled, population study to date.

There are many examples of native cultures eating a very high fat diet. The native people of Alaska and Greenland eat a very high fat diet. Yet they have one of the lowest rates of heart disease. Why? Their fat is wild with no processing. It's high in omega-3 fatty acids. Nature gives us the perfect blend of omega-3s and omega-6s in our native diet.

Getting the right balance of these two fats is critical. The best ratio of omega-6's to omega-3's is 1:1. Most meat you buy at the store has a ratio of about 20:1. This is the real reason previous studies seemed to suggest red meat was bad for you, but only in the West.

One of the finest epidemiologists I've ever had the pleasure to meet, Dr. Walter Willett of Harvard University recently put it well. "It was a mistake, and this study really confirms that it was the wrong direction to go for nutritional advice. This should be the nail in the coffin for low-fat diets."

Heart Healthy Supplements: Bridging the Gap to Good Health

Women are far more likely to follow low-fat diets. That makes this study of American women so helpful in the struggle to rediscover our most healthy dietary choices.

Avoiding low-fat foods is just the first step. To make sure you're getting the nutrients you need, consider a few supplements. Most women don't realize that they're at higher risk for certain deficiencies:

• Postmenopausal women taking vitamin C increased the elasticity of their major arteries by 26%. This is an important benefit because a woman's arteries stiffen dramatically after menopause. Vitamin C helps to fight free radicals and support your immune system, both of which benefit your heart. For this use, I recommend a robust dose of 1000mg twice a day.

• Women are almost twice as likely as men to have a B12 deficiency. This leads to high homocysteine, not to mention a number of other unpleasant side effects. Vitamins B12 supplementation can prevent homocysteine from damaging arteries. If you are an elder woman, regularly check vitamin B12 in your blood for deficiency.
• Eat foods high in alpha-linolenic acid. ALA lowers the risk of a fatal heart attack in women by up to 45%. No matter how well you eat, it is sometimes impossible to know if you are getting an adequate amount of a specific nutrient. You can prevent deficiency with 100 mg per day.

"How To Get A Good Night's Sleep When You're Stressed Out"

• How to get Rest when you’re Stressedto go from Stressed to Zest

• What happens when you don’t get the right amount of sleep?

• The difference between Rest and Sleep

• General rules about Sleeping

• Tips for a Good Night's Sleep

• The type of Bedding and pillows and mattresses to use

• The best time to take the naps?

• Facts about major corporations who are jumping on the bandwagon about the subject of naps and proper rest
• How much rest/sleep do you need?

DRINK WATER ON EMPTY STOMACH

It is popular in Japan today to drink water immediately after waking up every morning. Furthermore, scientific tests have proven its value. We publish below a description of use of water for our readers.

For old and serious diseases as well as modern illnesses, The water treatment had been found successful by a Japanese medical society as a hundred percent cure for the following diseases: -

v Headache

v Body ache

v heart system

v arthritis

v fast heart beat

v epilepsy

v excess

v fatness

v bronchitis

v asthma

v TB

v Meningitis

v Kidney and Urine diseases

v vomiting gastritis

v diarrhea

v piles

v diabetes

v constipation

v all eye diseases

v womb cancer

v menstrual disorders

v ear nose

v throat diseases

METHOD OF TREATMENT

1. As you wake up in the morning before brushing teeth, drink four glasses of water each of 160 ml.

2. Brush and clean the mouth but do not eat or drink anything for 45 minutes.

3. After 45 minutes you may eat and drink as normal.

4. After 15 minutes of breakfast, lunch and dinner do not eat or drink anything for two hours.

5. Those who are old or sick and are unable to drink four glasses of water at the beginning may commence by taking little water and gradually increase it to four glasses per day.

6. The above method of treatment will cure diseases of the sick and others can enjoy a healthy life.

The following list gives the number of days of treatment required to cure main diseases:

1. High Blood Pressure : 30 days

2. Gastric : 10 days

3. Diabetes : 30 days

4. Constipation : 10 days

5. Cancer : 180 days

6. TB : 90 days

Arthritis patients should follow the above treatment for only 3 days in the first week to be followed by daily treatment.

This treatment method has no side effects, however at the commencement of treatment you may have to urinate a few times.

Great Weight Loss Foods

CITRUS FRUITS
Citrus fruits like, oranges and limes contain high concentrations of Vitamin C (ascorbic acid). This Vitamin C has a fat burning quality. Vitamin C reduces the effectiveness of fat. It reduces its content and can liquefy or dilute fat. By diluting the fat, it makes it less effective, and easier to flush out of your system. Vitamin C also works on cholesterol deposits. By adding Citrus Fruits to your daily diet, you will greatly increase your metabolism, increase your ability to get rid of fat, and also control your cholesterol levels


APPLES
Add applesauce (it's loaded with pectin), apples, fresh fruit and berries, to your diet and let the power of pectin pulverize the fat that accumulates on your cells. An apple a day can help keep the fat away

CUCUMBERS
Cucumbers are usually used in many salads, besides tasting great their high water content adds to your bulk hence making you feel full. They can be consumed before every meal which will greatly help you from over-eating!


BERRIES
Berries contain a chemical call pectin. Pectin limits the amount of fat your cells can absorb. This will put a natural limitation on the amount of fat your cells can absorb. Pectin, once in your system, has a water binding property, it absorbs watery substances, and these watery substances in turn bombards the cells and makes it release fat deposits


GARLIC
Garlic oil or the juice of garlic has a significant protective quality to cells which help to reduce fatty deposits. When taken, it brings down the levels of fat. Garlic, garlic oil, or anything with garlic, also has an antibiotic property to it and can be used to cure many ailments!


CEREALS
Breakfast cereals are typically heavily processed foods, and most of their original micronutrients, like vitamins or minerals, are removed during the food-processing. However, most breakfast cereals are fortified with added vitamins and minerals, making them a convenient source of most B-vitamins, vitamin D and several minerals including iron. Wholegrain breakfast cereals (eg. granola, muesli, oats) are typically rich in natural B-vitamins, soluble fiber (which helps to lower cholesterol) and have a lower GI-value than regular refined cereals

You're Beautiful - James Blunt

Bacon Increases Bladder Cancer Risk

People who eat bacon sandwich at least five times a week are likely to be at 59 percent more risk of developing bladder cancer than those who do not, says a study.


Bacon by definition is cured and smoked pork. In the US, the cut most commonly used is pork belly, preferably the belly meat from the back closest to the loin.


Researchers at the Harvard School of Public Health in Boston looked at data for 136,000 people and found that people who ate bacon at least five times a week were 59 percent more likely to develop the disease, reports the online edition of BBC.


People who frequently ate skinless chicken had a 52 percent greater risk, researchers said in the study that appeared in the American Journal of Clinical Nutrition.


Nitrosamines, chemicals often found in processed meats and in particularly high levels in bacon, are known to be carcinogenic in high quantities. Heterocyclic amines, also known carcinogens, form when meat is cooked at high temperatures.


Compared with skinless chicken, cooked chicken with skin is known to contain a smaller amount of heterocyclic amines, the researchers said.


"More research is needed before we can say for sure whether or not eating bacon in particular affects bladder cancer risk," said Emma Knight, the science information manager at Cancer Research UK.

"For now, our advice remains to eat a balanced diet that is low in fat, processed and red meat, and rich in vegetables, fruit and fibre," Knight added.

Tea Helps Heal Skin Damage By Radiation

Tea extracts can help heal skin damage caused by radiation treatment in cancer patients, say researchers.


Frank Pajonk from the University of California in Los Angeles and his colleagues from the University of Freiburg, Germany, studied the effects of green and black tea extracts on patients who had been treated with radiotherapy, which can damage the skin.


The researchers then analysed the effect of the same tea extracts on human and mice white blood cells in culture, which showed that tea acts at the cellular level by inhibiting inflammatory pathways to reduce inflammation, reported science portal EurekAlert.


This might partly be due to the anti-inflammatory properties of tea, the researchers said in the latest issue of the journal BMC Medicine. They also found that tea extracts reduce the duration of skin toxicity following radiotherapy of five to 10 days.


Both black and green teas inhibit a major inflammatory pathway in a mouse's white blood cells. However, green tea extracts are more effective than black tea extracts in some patients, they added.

Can't resist overeating? use science to help you curb your appetite.

DRINK SOUP.
A study on women eating vegetable soup as a starter before a main course showed they consumed 100 fewer calories than women who ate non-soup starter consisting of the same ingredients. It seems that he liquid works to make you feel fuller!!

PAUSE FOR SECONDS.
Make your meal last at least 10 mins or wait beforw you have seconds. Research at the University of Florida discovered it takes 10 mins after you've started eating for the brain to register that you're no longer hungry.

LEARN SELF-CONTROL
Psychologist Jane Wardle of University College, London, suggest "detemptation" : LIst six foods you crave. Start with the one you care least about and carry it with you all day. At the end of the day toss it or give it away. Work through your list until you can resist all your fave foods. When you've mastered this you'll find you say "no" automatically when faced with tempting food unless you are truly hungry.